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Vegetarian

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         Nothing will benefit human health and increase the
      chances for survival of life on Earth as much as the
      evolution to a vegetarian diet.    ----  Albert Einstein


The American Dietetic Association and Dieticians of Canada state the lifestyle of a vegetarian is, "healthful, nutritionally adequate, and provides health benefits in the prevention and treatment of certain diseases", at all stages of life.

Taking a look at some of the overachievers that live the vegetarian lifestyle might indicate that Mom was right; eating your veggies is good for you.

Brigitte Bardot, French actress
Sandra Bernhardt, comedian and actress
Brandy, singer
Charles Darwin, renowned scientist
Ellen Degeneres, TV personality
Emily Dickinson, writer and poet
Elvira, Mistress of the Dark

Vegetarian diets usually contain large amounts of carotenoids.  Diets rich in them from natural foods, like fresh fruits and vegetables, provide health benefits that lower mortality rates from a number of chronic diseases.  Both avocado fruit and oil significantly enhance the absorption of all carotenoids.

Epicurus, Greek philosopher
Gandhi, Hindu spiritual leader
Dizzie Gillespie, famed jazz musician
Vincent van Gogh, Dutch Post-Impressionist artist
Bobcat Goldthwait, comedian actor
Woody Harrelson, actor and environmental activist
Emmylou Harris, singer

Animals and humans must acquire their carotenoids from the foods we eat.  Only the Red Pea Aphid has the ability to synthesize carotenoid compounds, which it apparently managed through the mysterious process of horizontal gene transfer from a fungus.

George Harrison, musician
Dustin Hoffman, actor
Samuel L. Jackson, actor
B.B. King, musician
Billie Jean King, tennis player
Georges Laraque, NHL player
Yasmin Le Bon, supermodel

The carotenoid named carotene, found in apricots and carrots is responsible for their bright color.  Concentrations of carotenoid compounds are responsible for the intense coloring in some birds (flamingo & puffin) and the meat of salmon.

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Vegetarian Diet

Aromatic Carotenoids

Some of the carotenoid chemicals are fragrantly aromatic and vaporize on contact with the air.  They bring us the fragrance of many flowers, fruits, teas and tobacco.

Sir Isaac Newton, physicist
Yoko Ono, artist and musician
Brad Pitt, actor
Bonnie Raitt, musician and singer
Robert Redford, actor and film producer
Mr. Rogers, TV personality/host and educator
Albert Schweitzer, theologian, philosopher, and physician

The very few concerns about the nutritional sufficiency of a vegetarian diet center around the relatively low intake of certain important nutrients, among them:
  • B-vitamins
  • Calcium
  • Fatty acids
  • Protein
Increasing the amount of leafy greens, tofu, and the combination of beans and rice in meals for the essential proteins can overcome any risk of deficiency.  The high levels of fiber in vegetarian fare along with an abundance of vital minerals and vitamins combine with the low intake of saturated fats and processed foods to give many benefits to personal health.

Vegetarians

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Vegetarian Benefits

Thanks to the lower intake of saturated fats and the larger percentage of dietary fiber vegetarians tend to rank lower for . . .

 . . . Blood pressure
 . . . Body mass index
 . . . Cholesterol levels

Vegetarian diets lower the risk of a number of debilitating and fatal disorders;
  • Alzheimer’s
  • Diabetes (type 2)
  • Heart disease
  • Osteoporosis
  • Renal disease
In a meta-study that combined research from a number of independent researches it was possible to determine a mortality ratio for different diet types.  Ranking the risk of increasing death from your food choices as you rise on the scale toward 100;

82 - Diets with fish consumed regularly
84 - Vegetarian and Mediterranean diets
100 - Regular meat eaters and Vegans

There is some disagreement about where the name vegetarian originated.  The Vegetarian Society was founded in 1847 and claims the word is derived from the Latin, ‘vegetus’, which meant ‘lively’.  The Oxford English Dictionary gives the society credit for bringing the word to the public but gives two examples from years earlier (1839 & 1842).

George Bernard Shaw, writer
Brooke Shields, actress
Grace Slick, singer and songwriter
Gloria Swanson, actress
The Roots, All Veg Band
Shania Twain, singer
Voltaire, French writer and philosopher

What is a Vegetarian?

Vegetarians differ in exactly what is defined as ‘the’ vegetarian diet in terms of the exclusivity of the diet.  The most extreme would have to be the Fruitarians that choose only fruits, nuts and seeds that can be harvested without harm to the plant as allowable food.  Other types of vegetarian diets that are common include;
  • Raw vegan - allows only fresh, uncooked fruits, nuts, seeds and vegetables
  • Macrobiotic - consist mostly of whole grains and beans
  • Vegan - excludes all animal flesh and animal products (eggs, honey and milk)
  • Lacto vegetarian - allows milk but not eggs.
  • Ovo vegetarian - allows eggs but not milk.
  • Ovolacto vegetarian - includes some animal products (eggs, honey and milk).

Flexitarians or semi-vegetarians further define themselves as to what they allow rather exclude, with the “Piscetarian” favoring fish but no meat while the Pollotarian favors poultry (but may allow fish).  They seem like followers of the mostly vegetarian, definitely omnivorous, Mediterranean diet but with very favorite foods.

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3 Simple, Healthy Meal Plans You Can Start Right Now

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Be sure to catch these tips from the pen of  Isabel De Los Rios

Certified nutritionist, exercise specialist and world-renowned author.  She has a degree in Exercise Physiology, the highest certification as a Strength and Conditioning Specialist while rounding out her scholastic credentials as a certified Holistic Nutrition Lifestyle Coach.

Isabel has helped over 25,000 people, all around the globe, to achieve weight loss and health at her brick and mortar location in New Jersey, the New Body Center for Fitness & Nutrition and the online website:

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